This baked garlic butter cod with roasted cauliflower is a light yet satisfying low-carb meal. The cod is infused with a rich, garlicky butter sauce, while the cauliflower is perfectly roasted for a crisp, flavorful side.
- Total Cooking Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
Contents
Ingredients
For the Cod:
- 2 cod fillets (about 150 g each)
- 2 tbsp unsalted butter, melted
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp smoked paprika (optional)
- ½ tsp dried oregano or thyme
- 1 tbsp fresh parsley, chopped (for garnish)
- 1 tbsp lemon juice
- Lemon slices (for serving)
For the Roasted Cauliflower:
- 2 cups cauliflower florets
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- ½ tsp paprika
- 1 tbsp grated Parmesan (optional)
Instructions
Roast the Cauliflower:
- Preheat the oven to 200°C (400°F).
- Season & roast: Toss cauliflower with olive oil, salt, pepper, garlic powder, and paprika. Spread on a baking sheet and roast for 20 minutes, flipping halfway. Sprinkle with Parmesan before serving if desired.
Prepare the Cod:
- Make the garlic butter sauce: In a small bowl, mix melted butter, minced garlic, olive oil, salt, pepper, smoked paprika, and oregano.
- Coat the cod: Place cod fillets on a parchment-lined baking dish. Brush generously with the garlic butter mixture.
- Bake the cod: Bake at 200°C (400°F) for 12-15 minutes, until the fish is flaky and opaque.
Serve & Enjoy:
- Plate the baked cod with roasted cauliflower on the side. Drizzle with lemon juice, garnish with parsley, and serve with lemon slices.
Nutritional Information (per serving)
- Calories: 320
- Protein: 40 g
- Fats: 18 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Sugar: 2 g
Vitamins & Benefits
- Cod: A lean protein rich in omega-3s for heart health.
- Cauliflower: Packed with fiber and antioxidants to support digestion.
- Garlic: Boosts immunity and adds natural flavor without carbs.
Did you know? Baking cod with butter and garlic helps lock in moisture, making it one of the most foolproof ways to prepare this delicate fish!
Storage Tips
- Refrigerate: Store leftovers in an airtight container for up to 2 days.
- Reheat: Warm in the oven at 150°C (300°F) for a few minutes. Avoid microwaving to prevent drying out.
FAQ
Can I use frozen cod?
Yes! Just thaw completely and pat dry before baking.
What can I substitute for cod?
Haddock, halibut, or tilapia work well with the same seasoning.
Can I make this dairy-free?
Yes! Swap the butter for olive oil or a dairy-free alternative.
